Today’s work environment has drastically changed from before—computers and smart phones have become indispensable and consequently, screens are everywhere! In addition, workers are required to sit for long periods at a time and intensely focus on work leading to physical and mental strain. This strain manifests as emotional, visual, and musculoskeletal issues.

Most commonly, workers complain of eye strain which includes double vision, blurred vision, redness, burning sensation, irritation, dry eyes, and tired eyes. This, in turn, reduces work efficiency and increases fatigue.

Yoga to reduce eye strain

Research shows that a combination of yoga practices helps reduce eye strain in people with progressive myopia. The prevalence of myopia has been found to increase to 80%-90% in East and Southeast Asia. In fact, today, myopia is a global health problem. Myopia affects cognitive function because good vision is needed for quick assimilation of information.

According to yoga, eye issues are usually caused by a loss of muscle tone in the eye. The loss of elasticity prevents the eye from focusing properly at different distances, leading to weak eyesight.

Tension surrounding the eyes causes stress and anxiety and adversely affects the brain. The faculty of vision is said to occupy 40% of the brain’s capacity. Mental and physical strain also contributes to eye strain.

Thus, yogic eye exercises should be performed to reduce tension in the eye muscles.

A study on computer users in India described the following 60-min yoga program to reduce eye stress:

• Asanas, 5 mins
• Pranayama, 10 mins
• Sithilikaranavyayama, 20 mins
• Trataka (visual cleansing exercises), 20 mins
• Guided relaxation, 5 mins

The focusing exercises and trataka increase the ability of the eye to make adjustments and stimulate eye muscles. The palming, blinking, and splashing exercises relax eye muscles.

Regular eye rinsing with water at room temperature can make a huge difference to eye health and comfort. Using eye wash cups for the purpose as an eye bath can increase the benefits of rinsing manifold.

Mode of action of yogic eye exercises

Certain yoga practices are said to cause physiological changes that bring about a state of “alertful rest.” This is caused by a decrease in heart rate and oxygen consumption along with a simultaneous reduction in peripheral cutaneous blood flow.

Visual cleansing exercises enable better visual perceptual sensitivity by decreasing optical illusions, which is associated with a reduction in anxiety. Such a relaxed state is associated with a greater blinking frequency. Thus, a reduction in visual discomfort after performing yoga is attributed to an improved ability to focus while becoming relaxed.

Yogic eye exercises also improve the tear film of the eyes, thus reducing eye strain.

Benefits of yoga for reducing eye strain

• Pranayama, Jal Neti, and Trataka help improve vision.
• Kapalbhati enhances visual discrimination and fine motor skills.
• Hatha yoga enables the harmonization of body and mind.

Some simple yet powerful yoga exercises for the eyes are:

• Palming
• Blinking
• Looking from side to side
• Looking forward and sideways
• Looking upwards and downwards
• Rotating the eyes
• Looking at the tip of one’s nose
• Near and distant viewing

Usually, eye practitioners prescribe eye drops to relieve the symptoms of eye strain such as dry eyes and redness. Yogic eye exercises, however, can be an effective non-pharmacological intervention to strengthen eye muscles and provide relief from visual discomfort.

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